Bird's Nest

Explanation

Swing out with your hands slightly further apart than usual. At the frontend, bring your legs up in front and place the tops of your feet (shoe laces) on the bar, with each foot next to the corresponding hand. Keep your butt in between your arms so you are balanced. At the back end, push your butt forward so that it passes between your hands and push your head back so your back arches. Let go at the peak at the frontend and drop into the catcher's arms.